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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
1 head romaine lettuce. 2 Tbsp. chopped parsley ... ¼ cup lemon juice. 1 Tbsp. vinegar. 2 Tbsp. dijon mustard. 1 Tbsp. raw honey or liquid allulose ... combine ⅓ cup chickpeas and 1 ounce feta ...
Raw iceberg lettuce is 96% water, 3% carbohydrates, and contains negligible protein and fat (table). In a reference amount of 100 grams (3.5 oz), iceberg lettuce supplies 14 calories and is a rich source (20% or more of the Daily Value, DV) of vitamin K (20% DV), with no other micronutrients in significant content (table).
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1 cup shredded mozzarella cheese. 1 15 1/2 ounce can garbanzo beans, rinsed and well-drained. Dressing ingredients: ⅓ cup extra-virgin olive oil. 1/4 cup red wine vinegar. 2 tsp. Dijon mustard ...
Red leaf lettuce, raw; Nutritional value per 100 g (3.5 oz) Energy: 68 kJ (16 kcal) Carbohydrates. 2.26 g. ... "New Red Fire Lettuce", "Red Sails Lettuce", ...
Spinach, as an example of a leaf vegetable, is low in calories and fat per calorie, and high in dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K. [1] The vitamin K content of leaf vegetables is particularly high since these are photosynthetic tissues, and phylloquinone is involved in photosynthesis. [2]
How to choose better protein options. The study emphasizes that certain protein sources are not the most nutritious options. However, it does not negate how important protein is in the diet.